Wednesday, December 07, 2016

Lift

Press in clean: 5 at 45, 55, 65lb
Power clean: 3x3 at 175, 185lb
Snatch deadlift: 3x3 at 205lb
Pause front squat: 5 at 135; 3 at 150, 155, 160, 165lb
Pause jerk: 3 at 135, 155, 165lb
Weighted plank: 5x(0:30 on, 0:30 off) at 25kg

Tuesday, December 06, 2016

Recovery, Coaching

1 hour SMR and stretching

2 hour Georgetown practice

Monday, December 05, 2016

Indoor Pickup

2 hours of pickup in Friendship Heights, make-it take-it

Sunday, December 04, 2016

Scrimmage, Lift

2 hours of nearly savage scrimmaging with Georgetown players and coaches plus Doe dudes, first college vs club and then jumbled. Super fun. Afterwards had a quick bite with Aman, then hit the gym for my last eccentric lift of the cycle:

Press in clean: 5 at 45; 3 at 65lb
Muscle clean: 3 at 95, 115, 135lb
2 full cleans to 1 power clean and jerk: 5 at 175lb
Eccentric back squat: 5x3 at 195lb at 5:0:0
SLDL: 3x10 per leg
Ab wheel roll-outs: 3x15 from the knees
25 incline situps

Saturday, December 03, 2016

Mini, Lift

90min mixed mini

Hang clean: 3 at 165, 170, 175, 180lb
Single leg drops: 3x5 per leg
Handstand pushups: 5; 3x5 from 10lb plates; 5
Single leg jumps to stabilization: 2x10 per leg

Thursday, December 01, 2016

Coaching

2 hour Georgetown practice, played a bit

Tuesday, November 29, 2016

Coaching

2 hour Georgetown practice

Monday, November 28, 2016

Lift

Press in snatch: 5 at 65, 70; 3 at 75, 80, 85lb
Snatch: 3 at 135, 140, 145, 150lb
Eccentric front squat: 2 at 145, 165, 175, 185; 1 at 185lb at 5:0:0
Pullups: 3 at 0, +15, +25, +35; 2 at +45; 3 at +30lb

4 rounds for time:
30 double-unders
20 V-ups
10 box jumps
Completed in 7:15
Rounds: 1:30, 1:45, 2:15, 1:45 (my jump rope broke in the third round, which really sapped my time...)

Sunday, November 27, 2016

Yoga

75min power yoga class

Saturday, November 26, 2016

Layouts & Leftovers

3 rounds of a hat tournament I helped organize, we won all of our games in some somewhat blustery conditions but it was definitely a fun time for all

Tuesday, November 22, 2016

Coaching/Mini

2 hour Georgetown practice which was a couple drills and then mostly mini, so I played

Monday, November 21, 2016

Lift

Press in clean: 5 at 65, 70, 75lb
Squat clean and jerk: 4 at 180, 185lb
Hang full clean: 3x3 at 135lb
Eccentric back squat: 3 at 135, 165; 2 at 185, 195; 3x2 at 205lb
Split jerk: 1 at 185, 195, 205lb

Sunday, November 20, 2016

Coaching

Team meeting to recap the tournament and do some film review

Saturday, November 19, 2016

Coaching

4 games down in Harrisonburg, VA